Toes forward or slighty out during squat?
amberlykay1014
Posts: 608 Member
Which is the correct way? My knowledge of how to squat is based mostly from Youtube and fitness forums and I always thought the toes were supposed to be slightly out to open up the hips more. I read that this was OK so long as your knees followed your toes.
Last night, some guy came up to me after my set and was pretty insistent that I was going to ruin/tweak my knees over time by having my toes out. Although he has no background in fitness, he was pretty sure that you needed to have your toes forward. I did the rest of my sets with toes forward.
I've only been squatting for about 2 months, so I don't have a lot of knowledge on form yet. Which is the right way? Is there a right way?
Thanks!
Last night, some guy came up to me after my set and was pretty insistent that I was going to ruin/tweak my knees over time by having my toes out. Although he has no background in fitness, he was pretty sure that you needed to have your toes forward. I did the rest of my sets with toes forward.
I've only been squatting for about 2 months, so I don't have a lot of knowledge on form yet. Which is the right way? Is there a right way?
Thanks!
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Replies
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Tagging to see responses. Every form guide/video I have seen has them pointed out at varying degrees, the degree depending on how wide your stance is. I point mine out so they follow the angle of my legs.
I follow basically something like this:
http://www.youtube.com/watch?v=onPAccCNNMs 0 -
I point mine out so they follow the angle of my legs.
This. Put your legs where you want them. Where do your toes naturally go? That's your natural stance and is almost definitely right for you. For some people, they have their legs/feet close together, so their toes are fairly straight. Others have their legs spread apart, so their toes point out at more of an angle.
Pretty much just find where/how to point your toes so that you don't feel any undue stress on your knees, hips, and ankles.0 -
Out slightly is fine or straight, it really depends on your balance.. some people have better balance when their feet are slightly out... Most important part is that your knees are behind your toes and your back is flat.
You will notice alot of guys will give girls tips at the gym.. which turn out to be completely wrong.0 -
I point mine out for less strain on my busted left knee and better stability.0
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You will notice alot of guys will give girls tips at the gym.. which turn out to be completely wrong.
Yup. I was actually thinking afterwards that he probably was trying to hit on me and that's all he could come up with to say. Thanks, all. I think I'll go back to having my toes slightly out.0 -
Ha, so much this! My penor keeps the random advice givers away.You will notice alot of guys will give girls tips at the gym.. which turn out to be completely wrong.0 -
I squat with toes out slightly and I think it's a bit easier to hit depth in this position however there does seem to be some conflicting views on this.
A great discussion here:
http://startingstrength.com/resources/forum/showthread.php?t=22892
Finally to the OP: I would find a way to politely thank the random people who give you unsolicited advice without actually taking the advice, especially if it conflicts with what you know.0 -
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I've been reading Starting Strength lately because I was having a lot of issues with my squats. I wasn't able to get the depth that I wanted. This book has a very detailed explanation (p.7-71, so looong) on squats. Mark Rippetoe's, the author, advice is heels shoulder width apart and toes at a 30º angle, eyes focused on the floor about 4-5 ft in front of you. It discusses, among other things, curvature of the back (men versus short women) for lower back issues as well as knee issues.
I have been following this advice and can get to the depth I want. It did take some tweaking, especially with my gaze. I couldn't believe how much impact that had. I did try going back to toes forward, which is how I was taught, and won't go back to that again.
I highly recommend this book. I'm now working on my deadlift form.0 -
I squat with toes out slightly and I think it's a bit easier to hit depth in this position however there does seem to be some conflicting views on this.
A great discussion here:
http://startingstrength.com/resources/forum/showthread.php?t=22892
Finally to the OP: I would find a way to politely thank the random people who give you unsolicited advice without actually taking the advice, especially if it conflicts with what you know.
^ Odd, link doesn't work. I'll try to correct later today.0 -
I found that when I was keeping my toes pointing forward, my knees tended to bend in when the weight was starting to feel really heavy (later reps/sets). Once I pointed my toes out slightly, it really helped with this and I feel like I can get a little lower.0
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I point mine slightly out, as I seem to get weird foot cramps when I have them facing straight forward.0
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Your toes should point in the same direction that your knees bend, which is almost never straight. Do an air squat and get your butt all the way to the ground. There is a natural flare out of your legs because your pelvis is located between your legs. A natural squatting motion means both your legs and your feet will naturally flare out a bit.
The degree at which your legs and feet angle is dependent on height and how far apart you position your feet. For example, a wider stance will create a larger angle. For example, powerlifters will take a wider stance and point their feet out on purpose because it allows them to lift more weight. Some people think this is "cheating" but those people are just dumb. It's your natural movement. Stick with it. Here is an example:
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Golden Rule of fitness advice:
Only take advice from people who have the results to show that they know what they're talking about
Ed Coan knows what he is doing. Ed Coan points his toes out when he squats.0 -
Find what is comfortable for you and allows you to be safe/stable.0
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Mine are about 30%. Starting Strength is an excellent guide for LBBS
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Back squats should have your toes point out slightly - the exact amount will be individual. Mine point out but probably more of a 20% angle.0
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I've discovered that my anatomy is slightly weird. If I close my eyes, put my heels a comfortable distance apart, adjust my toes so my knees go straight out over them, and go into a deep squat, then open my eyes.... the left toe is about 5 degrees farther out than the right. If I try to make them symmetric my pelvis rotates slightly right on the way down. I'm actually thinking of going to see a sports medicine specialist about it.
That kinda went offtopic. Sorry! Point is that it will vary by person as the others have said.0 -
I've discovered that my anatomy is slightly weird. If I close my eyes, put my heels a comfortable distance apart, adjust my toes so my knees go straight out over them, and go into a deep squat, then open my eyes.... the left toe is about 5 degrees farther out than the right. If I try to make them symmetric my pelvis rotates slightly right on the way down. I'm actually thinking of going to see a sports medicine specialist about it.
That kinda went offtopic. Sorry! Point is that it will vary by person as the others have said.
I am the same only my right toe points outwards slightly more. I just roll with it.
Curious what you find out if you have it looked at.0 -
My right foot is also turned out more than my left. I try not to overthink it.0
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"Thanks for the pointer! I'll ask my Olympic trainer boyfriend to check my form this weekend. I wish he could come to this gym with me, but they revoked his membership for a little dust-up with some bro here last year. I felt bad for the guy; I don't think he was really flirting with me, just being friendly, but you know how testy power lifters can get when they're cutting."Finally to the OP: I would find a way to politely thank the random people who give you unsolicited advice without actually taking the advice, especially if it conflicts with what you know.
Too much? :ohwell:0
